Workout Of The Day

Saturday

Metcon (AMRAP - Reps)

Teams of 2
AMRAP x 30 minutes
16 Pulls on Rower, EP
100 Wall Ball Shots
16 Pulls on Rower, EP
100 DB Snatch
16 Pulls on Rower, EP
100 Box Jumps
16 Pulls on Rower, EP
100 Burpees
*subtract calorie total from 100, that number is how many reps of each movement team has to complete

No WOD available

Monday

Metcon

A.
Back Squat- build to a heavy set of 1 or 3 reps, potentially a new 1RM or 3RM
B.
For Time:
1k Row

Back Squat (Weight)

1000m Row (Time)

Max Effort 1000m Row

Tuesday

Metcon (AMRAP - Reps)

A.
Bench Press- build to a heavy set of 1 or 3 reps, potentially a new 1RM or 3RM
B.
3 Rounds
Amrap x 2 minutes
Lateral Burpees
*rest 2 minutes between rounds

Bench Press (Weight)

Wednesday

Thursday

Metcon

A.
Deadlift- build to a heavy set of 1 or 3 reps, potentially a new 1RM or 3RM.
B.

Deadlift (Weight)

Friday